Wednesday June 25th, 2014

Fitness:

5 sets:
A1. Negative pull-ups x  4-6 reps.

Rest 30 seconds

A2. Push-ups  x 8-10 reps.  No knee-push-ups
rest 30 seconds

A3. Squats-  x 12-15 reps.  no weight added. 

rest 30 seconds.  

B.

10 min AMRAP

Airdyne 15 calories

Farmer's walk 60m (heavy)

Performance:

optional work B and C. Skip these if time is short or energy is low.

A.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Clean + Power Clean + Clean

Build over the course of the 8 sets. This is quick technique work. This should prep you well to move right into B.

B.

Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then…
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

Use the same weight as last week, and aim to beat last week’s score.

C.
Partner workout
6 sets for times of (cap of 5 minutes per set) 3 sets each :
10 Thrusters (115/75 lbs).
15/10/8 Chest-to-Bar Pull-Ups.    Scale these based on ability.
30 Russian Kettlebell Swings  70/45
40/30/20 Double-Unders.        Scale these based on ability.